Below, is a passage i have written, which could be used as a guided meditation.

Awareness is the substratum of all experience and existence, like the thread of a beaded necklace. Awareness is. It is who you are.

You are aware of whatever experiences you have in the outer world and the inner world.

You are aware of the changing nature of experiences. You are aware of the changing nature of the outer world. You are aware of the changing nature of the inner world, yet you remain aware.

You are aware of the experience of bodily sensations, thoughts, emotions, and feelings arising and passing within you. You are aware of the temporary and changing nature of this. Yet you remain aware.

You are aware of whatever experiences this ‘I’ has in relation with the outer world of objects. You are aware of the relationship you have with living beings. You are aware of your interactions with your environment. You are aware of your habits and upbringing. You are aware of your speech and actions. You are aware of the decisions you make in your individual life. You are aware of any beliefs and ideas you carry about yourself, others and the world. You are aware of your unconscious and conscious states of mind. You are aware of this body ageing and this mind constantly changing. You are aware of leaving this body and changing forms. You are aware of the different aspects of yourself. You are aware of the temporary and changing nature of this. Awareness remains.

You are aware of time and space. You are aware of no time and space. You are aware that all existence is one. You are aware of creation itself. You are aware of the temporary and changing nature of this. Awareness remains.

Who is aware? Who are you?

There is awareness of this also.

You are the awareness itself.

The sense of “I” appears in awareness. The sense of existing appears in awareness.

Awareness is like the sky. In which clouds come and go. These clouds are like our thoughts, feelings, emotions and states of mind.

On some days the sky may be completely covered with heavy dark clouds. This is like we are constantly experiencing negative thoughts, unpleasant feelings, emotions and states of mind.

On some days, the sky may scattered with light clouds and we can see the blue sky. This is like we are experiencing positive thoughts, feelings, emotions and states of mind. We also experience the deeper joy, love and peace within us naturally and spontaneously.

On some days, the sky may be covered with dark and light clouds. This is like we are experiencing positive thoughts, feelings, and emotions in one moment and negative ones in the next. Our states of mind keep on changing.

On some days, the sky is completely blue and there is not a cloud in sight. The odd cloud may appear and disappear. This is like we are experiencing thoughtless states of mind, or when we experience the natural joy, ecstasy, love and peace within us. Here, we are intuitively connected to the deeper aspects of ourselves and feel oneness with existence.

The clouds in the sky may come and go. Sometimes the sky may be clear of clouds or not. However, the space in which this all occurs remains the same. The sky is always present. To the sky there are no good days, bad days, days of oneness or days of separation. Such is the nature of meditation. Such is the nature of awareness. Such is the nature of who you are! You are always present, no matter what the contents within your field of awareness may be, no matter if you are conscious of something or not.